EPTTL Health and Fitness Initiative 2013 - Page 69
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decafchicken
United States20078 Posts
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Recognizable
Netherlands1552 Posts
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Malinor
Germany4732 Posts
On May 12 2013 17:41 Recognizable wrote: Welp, hit 15 reps with the "reverse chin ups", pull ups, whatever it is today. Time to start adding weight I guess. I couldn't improve my OHP to 32.5 kg's sadly. If you screw up your form once on that exercise and the bar doesn't make a perfect straight line, you are screwed for the day. I wish there were 0.75 kg plates for the OHP. http://www.megafitness-shop.info/Hanteln-Gewichte/Hantelscheiben/50-mm/Hantelscheiben-Gummi-Gripper-50-mm-schwarz--3388.html Maybe an option for you to buy some 0,5kg. Netherlands isn't too far away. | ||
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Recognizable
Netherlands1552 Posts
On May 12 2013 17:53 Malinor wrote: http://www.megafitness-shop.info/Hanteln-Gewichte/Hantelscheiben/50-mm/Hantelscheiben-Gummi-Gripper-50-mm-schwarz--3388.html Maybe an option for you to buy some 0,5kg. Netherlands isn't too far away. Hey thanks, really cheap as well. I pretty much live next to the german border so I'll definitely take a look. Thanks for the link  I assume it's 2 euro's for one plate right? | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On May 12 2013 19:58 Recognizable wrote: Hey thanks, really cheap as well. I pretty much live next to the german border so I'll definitely take a look. Thanks for the link I assume it's 2 euro's for one plate right? That makes the most sense but you can call them to confirm. | ||
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Recognizable
Netherlands1552 Posts
![[image loading]](http://2.bp.blogspot.com/-an0W-zz40f0/UBNHTgBP7XI/AAAAAAAAACg/U3IQh-YOn80/s1600/pullupic.jpg) Because right now my width grip is about a hand's breadth less wide than the guy in the above figure. | ||
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infinity21
Canada6683 Posts
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AsnSensation
Germany24009 Posts
also do you guys do any kind of stretching in general? I kinda only do my warmupsets+worksets then jump on the treadmill for 20-30min and straight to the shower but I feel like I should incoorperate some kind of stretching programm, as well especially since I feel like my flexibility has suffered abit :\ | ||
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Ender985
Spain910 Posts
On May 13 2013 06:16 AsnSensation wrote: thinking of picking up a foam roll since I reached 120kg+ on squat and deadlifts and it's really starting to get on my legs and back, but a quick amazon search shows me 30€ for the 45cm version and 60 for 90cm, worth it? also do you guys do any kind of stretching in general? I kinda only do my warmupsets+worksets then jump on the treadmill for 20-30min and straight to the shower but I feel like I should incoorperate some kind of stretching programm, as well especially since I feel like my flexibility has suffered abit :\ I had some lower back pain that did not go away for about one month, even after stopping deadlifting and pendlay's, so I did a bit of research and decided to give foam rolling a try. Then as you, I also thought forking that amount of money for something as simple as that was a bit sensless. Turns out you can have the equivalent of a foam roller for <10€ by just buying a PVC pipe. I got one 12 cms in diameter and 1m long for 6€, and then wrapped a good 5+ rounds of duct tape on both ends; that gives it a bit of grip so that it rolls instead of sliding. The website I got the idea from (link here) recommended buying some insulator foam and wrapping it around the pipe with duct tape, but the place where I went did not have it so I had to improvise. Apparently the foam is there not to make the thing softer but to give it grip, so wrapping a good amount of duct tape on the borders did the trick for me. Rolling directly on top of the PVC pipe is a bit hard, but apparently the more 'advanced' (read: expensive) foam rollers in the market are also quite hard, since they provide the most in-depth massaging. And it has done wonders with my back. Definely recommend it. | ||
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Thor.Rush
Sweden702 Posts
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tofucake
Hyrule19161 Posts
On May 13 2013 06:16 AsnSensation wrote: thinking of picking up a foam roll since I reached 120kg+ on squat and deadlifts and it's really starting to get on my legs and back, but a quick amazon search shows me 30€ for the 45cm version and 60 for 90cm, worth it? also do you guys do any kind of stretching in general? I kinda only do my warmupsets+worksets then jump on the treadmill for 20-30min and straight to the shower but I feel like I should incoorperate some kind of stretching programm, as well especially since I feel like my flexibility has suffered abit :\ Check out Becoming a Supple Leopard by Kelly Starrett. It's recommended by pretty much everyone I talk to. | ||
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Cambium
United States16368 Posts
On May 13 2013 08:19 tofucake wrote: Check out Becoming a Supple Leopard by Kelly Starrett. It's recommended by pretty much everyone I talk to. I just started reading it over the weekend. It's... okay. It's definitely a nice pool of concentrated useful information, but the book is literally a textbook, and I feel searching for specific online resources (on his website if you like his stuff) is probably easier and more direct. | ||
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phyre112
United States3090 Posts
On May 13 2013 08:19 tofucake wrote: Check out Becoming a Supple Leopard by Kelly Starrett. It's recommended by pretty much everyone I talk to. There's actually a discussion about the topic in the Q&A thread just starting.... According to eshlow, the local authority on the subject, KS's book is "good on the how-to but not so much on the why" and there are other places to get that info. Go check out the last few posts in that topic! | ||
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MtlGuitarist97
United States1539 Posts
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Recognizable
Netherlands1552 Posts
On May 14 2013 06:09 MtlGuitarist97 wrote: Got a pull up bar and a dip station as part of my birthday presents, definitely looking forward to getting some good usage on them. Definitely jealous. Great birthday gifts. I love pull ups and dips. Succesful gym day today. Improved my squat, went perfectly past parralel for all my reps and I only had to deload 7%. Improved my pull up form thanks to some guys here and (Scoobie). I widened my grip, increased the ROM and did the exercise slower and more controlled. My max went from 15 to 10 so I am definitely doing something right Increased my bench with 2.5 kg's. Altough I'm not sure if it counts.. My spot grabbed the bar at the 4th rep of the final set. I had to tell him in between breaths not to do that. This took some time obviously so the bar was sitting somewhere in the middle for a couple of seconds and as a result I couldn't do my final rep without help.. I think I'm just gonna go to 55 kg's next time because I feel I couldn't definitely gotten that last rep. My bench is getting awkardly close to my squat(70kg). You can definitely tell I started that one earlier than the other exercises; it was the only one of the SS exercises I did before I started SS. | ||
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MtlGuitarist97
United States1539 Posts
On May 15 2013 03:13 Recognizable wrote: Definitely jealous. Great birthday gifts. I love pull ups and dips. Yeah, they're awesome. I think it's pretty badass whenever someone can do all those crazy calisthenics and what not. Always found intense body weight exercises really impressive. | ||
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eshlow
United States5210 Posts
On May 13 2013 05:10 Recognizable wrote: Question: What is the influence of width grip with the pull up regarding the muscles used. What muscles do you hit differently with different width grips? Because right now my width grip is about a hand's breadth less wide than the guy in the above figure. Yes. Moving the hands out wider = flaring the elbows out more = more shoulder adductors = more lats, teres major, pecs Hand narrow with elbows tucked in for chins and pullups = same back recruitment (some pecs, lats, teres major, but a bit more emphasis on posterior delt than flaring the elbows) + chins get more biceps while pulls get more brachialis. | ||
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eshlow
United States5210 Posts
On May 13 2013 10:15 phyre112 wrote: There's actually a discussion about the topic in the Q&A thread just starting.... According to eshlow, the local authority on the subject, KS's book is "good on the how-to but not so much on the why" and there are other places to get that info. Go check out the last few posts in that topic! Yeah apparently KStar wanted to put more of the why into the book but it was already too long so he had to take out a ton of it. The why honestly is the most important part to me personally but that's because it allows the flexibility of changing and modifying protocols based on how someone is presenting. Of course, other people like the why for just knowing the concepts too. | ||
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Recognizable
Netherlands1552 Posts
On May 15 2013 04:34 MtlGuitarist97 wrote: Yeah, they're awesome. I think it's pretty badass whenever someone can do all those crazy calisthenics and what not. Always found intense body weight exercises really impressive. Completely agree. They look so badass when you perform them with great control. | ||
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Osmoses
Sweden5302 Posts
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